7 Day Alkaline Diet Plan to Fight Inflammation and Disease

PH levels show the extent to which something is acid or alkaline. On the pH scale, 0 is completely acidic, while 14 is entirely alkaline, while 7 is neutral.

Every single body system has its own ideal pH level, while even small fluctuations in this balance might cause disastrous consequences.

Our blood is on the alkaline side, with a pH level between 7.35 and 7.45, while the stomach acid needs to have a pH of 3.5 or below in order to break down food. To ensure the proper pH level of the blood, our urine changes its pH value.

Alkaline diets are rich in alkaline foods to balance the pH levels in the body, as modern diets are high in acidic foods that promote inflammation and disease.

Therefore, they prevent bloating, insomnia, poor memory, kidney stones, poor energy levels, high blood pressure, headaches, diabetes, heart disease, muscle pain and weak bones.

These diets are a popular trend these days, but despite this fact, they are a powerful tool against numerous diseases, including cancer.

Many people report their personal positive experiences with these diets, but there are also many others who cannot understand the way they work.

The medical community doubts the success of these diets as every body system has its own ideal pH levels. Yet, facts show they work and they energize the body and provide health and vitality. This is a 7-day alkaline diet plan that will transform the way you feel in your body!

Alkaline diets also support weight loss, treat arthritis, inflammation, and cancer.

Namely, high sugar and high-fat foods are acidic, so they increase the blood acidity, and the body leeches minerals from the bones and organs to restore the proper pH balance of 7,4.

High acidity or acidosis promotes inflammation, and thus causes diseases such as multiple sclerosis, joint pain, arrhythmia, immunodeficiency disorders, lethargy, and cancer.

Conversely, cancer cells cannot strive in an alkaline environment. The pH levels are also important for cell signaling, which is vital for your cells to perform their individual tasks.

The nutritional therapist Vicki Edgson and organic chef Natasha Corrett created the Honestly Healthy Alkaline Programme, whose goal is to maintain the pH between 7.35 and 7.45. They believe this could be achieved by consuming 80 per cent alkaline foods and 20 percent acidic foods.

 

These are the basic rules:

You should consume vegetables, most fruits, peas, legumes, beans, soybeans and tofu, some nuts, and seeds, and plenty of healthy fats such as olive oil, coconut oil, and flaxseed oil.

This is a list of the alkaline musts:

Artichoke
Asparagus
Broccoli
Beetroot
Dates
Figs
Cauliflower
Fennel
Lemon
Kale
Spinach
Watercress
On the other hand, you should avoid processed foods, sugar, dairy, meat, eggs, alcohol, most grains, caffeine, as well as soy, processed corn, safflower and sunflower oils, hydrogenated oil and margarine.

You should follow this plan and significantly boost your overall health. Moreover, we also give you the recipes of some simple, alkaline, but tasty meals.

7-Day Alkaline Diet Plan

Day 1

Breakfast: Chia and strawberry quinoa
Snack: an orange
Lunch: Sweet and savory salad
Snack: 1/2 cup toasted nuts and dried fruits
Dinner: Simple green salad with olive oil and apple cider vinegar, 3-4 oz. roasted chicken with roasted sweet potatoes and parsnips.
Chia and Strawberry Quinoa

Ingredients:

1 cup cooked quinoa
5 tablespoons chia seeds
½ cup quartered strawberries + 4 sliced strawberries
2 pitted dates
2 tablespoons chopped almonds and unsweetened shredded coconut flakes
1 ½ cup coconut milk

Instructions:

Cook the quinoa the night before, and in a blender, mix the dates and coconut milk to prepare a puree. Pour it in a jar, and add the chia seeds. Stir well, cover with a lid, and leave it in the fridge. In the morning, add the quinoa and chia seeds in a bowl, and add the toppings. Enjoy!

Sweet and Savory Salad

Ingredients:

½ cucumber, sliced
1 avocado, cubed
1 large head of butter lettuce, washed
1 pomegranate, seeded or 1/3 cup seeds
¼ cup shelled pistachios, chopped

Dressing Ingredients:

1 garlic clove, minced
¼ cup apple cider vinegar
½ cup extra virgin olive oil
Instructions:

In a bowl, tear the lettuce, and add the ingredients. In the end, add the dressing.

Roasted Sweet Potatoes and Parsnips

Ingredients:

1 1/4 pounds sweet potatoes, cut into 1/2-inch thick pieces
1 1/4 pounds parsnips
2 tablespoons olive oil
Coarse salt and ground pepper
1 tablespoon Dijon mustard
Chopped parsley
2 tablespoons pure maple syrup

Instructions :

Peel and cut the parsnips, and preheat the oven to 450 degrees. Toss the parsnips on a rimmed baking sheet, along with the sweet potatoes. Season with oil, salt, and pepper. Roast for half an hour, until they become golden and tender.

In a smaller bowl, mix the mustard and maple syrup, and pour the mixture over the vegetables. Sprinkle with parsley.

Day 2

Breakfast: vegan apple parfait
Snack: 1 pear
Lunch: Savory avocado wraps and white Bean Stew
Snack: 1 Handful of toasted pumpkin seeds
Dinner: Simple cucumber salad with olive oil and apple cider vinegar. 3-4 oz. roasted chicken with roasted Brussels sprouts with red peppers
Vegan Apple Parfait

Ingredients:

1 cup chopped apples
1/3 cup rolled oats, uncooked
½ cup soaked raw cashews (soak 20 mins-1 hour)
½ cup unsweetened coconut milk
½ teaspoon vanilla extract
1 tablespoon hemp seeds

Instructions:

Blend the coconut milk, cashews, and vanilla together. In a small cup, layer the ingredients, first pour the cashew cream, then the apples, and the oats and hemp seeds on the top.


Savory Avocado Wrap

Ingredients:

½ avocado
1 teaspoon chopped basil
Small handful of spinach
1 tomato, sliced or chopped
1 butter lettuce or collard leaf bunch
1 teaspoon cilantro, chopped
¼ red onion, diced
Sea salt and pepper

Instructions:

Spread the avocado onto the leaf, add the toppings, and fold in half.

White Bean Stew

Ingredients:

2 (19-ounce) cans cannellini beans, rinsed and drained (3 cups)
1 3/4 cups reduced-sodium chicken broth
14 to 15 ounces of tomatoes
2 large garlic cloves, chopped
1/4 cup plus 1/2 tablespoon extra-virgin olive oil
1 (5-ounce) bag baby arugula (10 cups loosely packed)
8 (3/4-inch-thick) slices baguette
1/4 teaspoon black pepper

Instructions:

Over moderately high heat, cook the garlic in 1/4 cup oil in a 3 1/2- to 4 1/2-quart heavy pot for 1 to 2 minutes. Then, cut the tomatoes and add some oil.

Add the pepper, beans, and broth and bring the mixture to boil. Lower the heat, and leave it to simmer for 5 minutes. Add the greens and cook for a few minutes more, until it is wilted.

Brussels Sprouts with Red Peppers

Ingredients:

1 ½ pounds Brussels sprouts, smaller
2 plump garlic cloves (to taste), minced
1 medium red bell pepper, cut in small dices
1 tablespoon finely chopped or grated lemon zest
Salt
4 tablespoons extra virgin olive oil
1 to 2 tablespoons finely chopped mint (to taste)

Instructions:

You should initially trim the Brussels sprouts at the base, in order to get rid of the unattached leaves. Then, cut them in halves and put them in a larger bowl.

Add a tablespoon of olive oil, and season with salt. Then, preheat the oven to 400 degrees and line a sheet pan with parchment. Over medium heat, heat 2 tablespoons olive oil in a large, heavy skillet.

Add the Brussels sprout halves, cut side down, and sear until they get a nice brown color, about 3 to 5 minutes.

Then, transfer them to a baking sheet, put them side down, and repeat with the other sprouts. Put the baking sheet in oven and roast until they become tender, for another 10 minutes.

Over medium heat, heat the oil and add the red pepper, stir often, and cook it for 5 minutes. Add the garlic and cook for another minute. Add the roasted Brussels sprouts, stir again, and then add the mint, lemon zest, and freshly ground pepper. Heat a bit and season. Enjoy!

Day 3

Breakfast: Berry Purple Smoothie
Snack: 1 mango
Lunch: Asian Sesame Dressing and Noodles
Snack: a handful of dried apricot
Dinner: 4 oz. oven-roasted salmon, ½ baked sweet potato, curried beets and greens
Berry Purple Smoothie

Ingredients:

1 cup of frozen mixed berries, strawberries
1 banana (peeled and frozen)
2 cups fresh spinach
2 cups homemade almond milk
1 tablespoons chia
4 tablespoons raw almond butter

Instructions:

In a blender, mix the almond milk and the spinach, and then add the remaining ingredients, except for the chia. As soon as it is smooth, add the chia, and blend again at low speed. Leave it a few minutes for the chia seeds to expand.

Chicken Sesame Noodle Salad

Ingredients:

For the salad:

5-6 cups baby kale or spinach
4 ounces brown rice noodles
3 large carrots, cut into small, thin pieces
3 bell peppers, cut into small, thin pieces
1 lb. boneless skinless chicken breasts
½ cup cashews or peanuts
1 cup packed cilantro leaves, chopped
4 green onions, green parts only, chopped

For the dressing:

2 large cloves garlic, peeled
¼ cup natural peanut butter
⅓ cup soy sauce
¼ cup white distilled vinegar
2 tablespoons honey
1 tablespoon ginger, minced
a few squeezes of lime juice
½ cup coconut oil
2 tablespoons water
2 tablespoons sesame oil

Instructions:

In a bowl with cold water, soak the noodles. Preheat the oven to 400 degrees. In a food processor, mix the dressing ingredients apart from the peanut butter.

To marinate it, add the chicken in a plastic bag and add ¼ to ½ cup of the dressing for about 15-30 minutes. In the food processor, add the peanut butter, and pulse.

Mix all the vegetables in a bowl. Bake the marinated chicken for 20 minutes leave it aside for 10 minutes and then pour the vegetable mixture.

Then, drain the noodles, and cook them in a skillet over medium-high heat. Add some oil, a bit of the dressing, and toss them around while soft. Add some water if needed. In the end, garnish with cilantro and crushed peanuts.


Curried Beets Greens

Ingredients:

1 bunch beet greens
1/2 small onion, finely chopped
1/4 cup stems, finely chopped
1 tablespoon coconut oil
3 cloves garlic
1/2 teaspoon turmeric
1/2 teaspoon chili powder
1/2 serrano chili
1/4 semolina
1 cup water
1/2 teaspoon ground cumin
1 tablespoon lemon juice
pinch of salt (or to taste)

Instructions:

Over medium heat, heat the oil in a skillet, and add the beet stems, garlic, chili, and onions. Cook them until the onions become transparent. Next, add the semolina and cook for 3 minutes.

Add the cumin, chili powder, and turmeric, and then the beet greens, salt, and water. Cover the pan and cook for 5 minutes. Cook for 5 more with the pan uncovered, and stir frequently. In the end, sprinkle with lemon juice.

Day 4

Breakfast: Apple and Almond Butter Oats
Snack: 1 banana
Lunch: Green Goddess Bowl
Snack: a handful of almonds
Dinner: Kale pesto zucchini noodles
Apple and Almond Butter Oats

Ingredients:

1 cup grated green apple
1/3 cup raw almond butter
2 cups oats
1 ½ cups coconut milk
a dash of cinnamon

Instructions:

Mix the coconut milk, oats, and almond butter in a bowl. Add the apple, and transfer the mixture to a mason jar. Close with a lid and leave it in the fridge. In the morning, garnish with cinnamon and enjoy.

Green Goddess Bowl

Ingredients for avocado cumin dressing:

1 avocado
1 tablespoon cumin powder
dash cayenne pepper
¼ teaspoon sea salt
2 limes, fresh squeezed
1 cup filtered water
1 tablespoon extra virgin olive oil
Optional: ¼ teaspoon smoked paprika

Ingredients for Tahini Lemon Dressing:

¼ cup tahini
½ lemon, fresh squeezed
½ cup filtered water
1 clove minced garlic
1 tablespoon extra virgin olive oil
¾ teaspoon sea salt
Black pepper to taste

Ingredients for the salad:

½ zucchini, spiralized
½ cup kelp noodles, soaked and drained
3 cups kale, chopped
½ cup broccoli florets, chopped
1/3 cup cherry tomatoes, halved
2 tablespoons hemp seeds

Instructions:

Steam the broccoli and kale lightly and set them aside. Then, mix the kelp noodles and the zucchini noodles, and pour a generous serving of smoked avocado cumin dressing.

Add some cherry tomatoes. Toss once more, and then plate the steamed vegetables. Drizzle with lemon tahini dressing, and then add the tomatoes and noodles on top. Sprinkle with hemp seeds.

Kale Pesto Zucchini Noodles

Ingredients:

1 zucchini noodles (spiralized)
1⁄2 cup walnuts
2 limes, freshly squeezed
1 bunch kale
2 cups fresh basil
1⁄4 cup extra virgin olive oil
Sea salt and pepper
Optional: sliced asparagus, spinach leaves, and tomato

Instructions:

Soak the walnuts the night before. The next morning, mix all the ingredients in a blender until you get a smooth mixture, and just add the zucchini noodles.

Day 5

Breakfast: Power smoothie
Snack: an avocado
Lunch: Quinoa burrito bowl
Snack: A handful dates
Dinner: Wild rice mushroom and almond risotto
Power Smoothie

Ingredients:

2 cups fresh spinach
1 cup frozen mixed berries
2 tablespoons raw almond butter
2 cups homemade almond milk
1 frozen banana
1 tablespoon coconut oil
½ teaspoon cinnamon

Instructions:

In a blender, mix the almond milk and the spinach, and then add the other ingredients. Blend once more and enjoy it.

Quinoa Burrito Bowl

Ingredients:

1 cup quinoa
4 green onions. sliced
2 15-oz cans of black or adzuki beans
4 garlic cloves, minced
2 limes, fresh juiced
2 avocados, sliced
1 heaping teaspoon cumin
a small handful of cilantro, chopped

Instructions:

Cook the quinoa, and in a large skillet, heat the beans over low heat. Add the lime juice, cumin, garlic, and onions, and cook for 10-15 minutes. Add the fresh cilantro and avocado on top.

Wild Rice Mushroom Risotto

Ingredients:

1.5 cups uncooked wild rice
2 cups vegetable broth
½ cup sliced green onions
1 Tablespoon extra virgin olive oil
½ cup raw pecan halves
1.5 cups chopped celery
½ of a yellow onion; chopped
4 medium white whole mushrooms; sliced
2 garlic cloves, minced
Salt and pepper to taste

Instructions:

In a medium pan, sauté the mushrooms, onion, garlic, and a cup of celery, stir and cook until the celery and onion are tender. Add the broth and wild rice, and boil.

Lower the heat, simmer, cover the pan, and cook for an hour. Stir at the 30-minute mark. Remove the rice from heat when finished, remove the lid, and add the green onions, and ½ cup chopped celery.

Next, set the oven to 350F and line a baking sheet with parchment paper. Then, spread out the pecans and toast for 8-10 minutes, flipping half way through. When they are done, chop the pecans and add them to the risotto.

Day 6

Breakfast: Chia breakfast pudding
Snack: ½ cup blueberries
Lunch: Miso soup with fermented tofu
Snack: a handful of macadamia nuts
Dinner: Roasted root vegetables with 4 oz salmon
Chia Breakfast Pudding

Ingredients:

1 cup coconut milk
4 tablespoons of chia seeds
½ teaspoon vanilla extract
¼ cup chopped nuts (almonds, cashews or hazelnuts)
½ teaspoon cinnamon
1 tablespoon unsweetened shredded coconut flakes

Instructions:

In a mason jar, mix the milk and chia seeds, add the cinnamon, chopped nuts, and vanilla. Then, cover with a lid, shake to stir it, and leave it in the fridge. In the morning, shake again, add fresh fruits, nuts, and coconut shreds, and enjoy.

Miso Soup with Fermented Tofu

Ingredients:

1/4 cup firm fermented tofu, cubed
1/2 cup chopped green onion
4 cups water
1/2 cup chopped Swiss chard or other sturdy green
1 sheet (1/4 cup) nori, cut into large rectangles
3-4 tablespoons white miso paste

Instructions:

Simmer the water in a medium saucepan, and add the nori to cook for 7 minutes. In a smaller bowl, pour some hot water, add miso, and whisk. Add the soup, stir, and add the remaining ingredients. Cook for 5 minutes. Season, and serve.

Roasted Root Vegetables

Ingredients:

2 onions, cut into 1-inch pieces
1 pound parsnips, peeled, cut into 1-inch pieces
2 leeks (white and pale green parts only), cut into 1-inch-thick rounds
2 tablespoons chopped fresh rosemary
1 pound red-skinned potatoes, unpeeled, scrubbed, cut into 1-inch pieces
1 pound rutabagas, peeled, cut into 1-inch pieces
1 pound carrots, peeled, cut into 1-inch pieces
1 pound celery root (celeriac), peeled, cut into 1-inch pieces
2 leeks (white and pale green parts only), cut into 1-inch-thick rounds
1/2 cup olive oil
10 garlic cloves, peeled
Olive oil

Instructions:

Place a rack in a bottom third of oven and another in the center. Preheat to 400°F. Coat 2 baking sheets with olive oil. In a bowl, mix the ingredients except for the garlic. Toss, season with salt and pepper, and divide the mixture between the sheets. Roast for half an hour, and stir occasionally.

Then, just reverse the positions of the baking sheets and add 5 garlic cloves to each of them. Roast for 45 minutes.

Day 7

Breakfast: Quinoa porridge
Snack: a few slices of cantaloupe
Lunch: Mexican quinoa salad
Snack: a handful of dried coconut slices
Dinner: Pumpkin soup
Quinoa Porridge

Ingredients:

½ cup rinsed quinoa
1 15 oz. can of coconut milk
1 teaspoon chia seeds
1 teaspoon hemp seeds
1 teaspoon cinnamon

Instructions:

Mix all the ingredients except for the hemp seeds in a small saucepan. Leave them to simmer for 10-15 minutes until the liquid is absorbed, and then sprinkle with hemp seeds.

Mexican Quinoa Salad

Ingredients:

2 cups cooked quinoa
1 (15-ounce) can pinto beans, rinsed and drained
1 (15-ounce) can kidney beans, rinsed and drained
1 (14 ounce) can corn (optional)
1/4 cup chopped fresh cilantro
1 red bell pepper, chopped
1 cup cooked brown rice
1 red onion, chopped

Dressing:

2 cloves garlic, mashed
1 tablespoon chili powder, or to taste
3/4 cup olive oil
1/3 cup red wine vinegar
1/2 teaspoon ground black pepper
1/4 teaspoon cayenne pepper, or to taste
1/2 teaspoon salt

Instructions:

In a glass container, mix the corn, bell pepper, cilantro, quinoa, pinto beans, kidney beans, red onion, and brown rice. Whisk the dressing together, and pour it over this mixture. Toss and cover with a lid. Leave it in the fridge for 2 hours.

Pumpkin Soup

Ingredients:

3 cloves garlic, minced
2 sugar pumpkins (450 g pumpkin puree)
2 shallots, diced
1 cup light coconut milk
2 tablespoons maple syrup or honey
2 cups vegetable broth
1/4 teaspoon each: sea salt, nutmeg, black pepper, cinnamon

Instructions:

First, preheat the oven to 350 degrees F (176 C) and line a baking sheet with parchment paper. Cut off the tops of 2 sugar pumpkin, and then cut them in halves. Scrape all the seeds and strings with a spoon.

Brush the flesh with oil and place them face down on the baking sheet. Bake them for 45-50 minutes, and remove them from the oven. Leave them to cool for 10 minutes, and peel away the skin.

In a saucepan, add a tablespoon of olive oil, the garlic, and shallot, and cook them for a few minutes. Add the rest of the ingredients, including the pumpkin, and bring to a simmer.

Pour the soup into a blender, and blend it in order to make a puree. Then, return it to the pot, cook for 5-10 more minutes, and season it. Enjoy!

As soon as this week ends, try to find other delicious and healthy alkaline meals, and continue improving your health. Remember to get enough sleep, exercise regularly, and keep your body properly hydrated.

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